Week 1-2 Gym training with weights
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- Every movement is 25% concentric and 75% eccentric (up 1 sec/down 3 sec) n
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- The movement should be explosive going up, and slow going down, without losing control n
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- We do all the exercises 7 times each, 6-12 repetitions. This means you should be able to perform 6-12
repetitions in good form, if you are able to do less than 6 or more than 12, you should adjust the weight.
When it comes to abs you should be able to do more repetitions! n
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- Every exercise should take around 5-6 minutes, rest as little as possible between sets without building up
lactic acid! n
Day 1
Session 1
Day 2
Session 2
Day 3+4
Rest
Start over!
Session 1 - Full body workout
Muscle group
Abs
Biceps
Triceps
Shoulders
Session 2 - Full body workout
Muscle group
Chest
Biceps
Triceps
Shoulders
Meals and daily plan - Standard diet week 1-2 periodic fasting
| Time of the day | Meal | Calories |
|---|---|---|
| Total | 1400kcal | |
| 8:00 | Ginger shot | 20 kcal |
| 12:00 | Lunch | 450 kcal |
| 14:00 | Protein shake | 140 kcal |
| 16:00 | snak | 250 kcal |
| 18:00 | Protein Shake | 140 kcal |
| 20:00 | Dinner | 450 kcal |